Fruits Types, Nutrition, Benefits, Side Effects

Fruits come in many varieties and colours. They can be fleshy like tomatoes or dry like coconuts, as large as papayas and as tiny as berries. There are two ways in which fruits can be classified. Firstly, fruits can be either of the following:

• Simple, or one flower that develops into a single fruit. Most fruits belong to this category, and include apples, peaches and cherries. 
• Aggregate, or one flower that develops into many fruits that are clustered together. This includes strawberries, grapes and raspberries.
• Multiple, or a single, large fruit developed from multiple flowers placed closely together. This category includes pineapples and mulberries.

Secondly, these varieties are further divided into multiple groups:

• Achene - A small fruit with a dry, thin wall surrounding a single seed that nearly fills the pericarp, like strawberry, buttercup, etc.
• Berry - A fleshy fruit with many seeds inside, berries can have a soft, hard or leathery skin, like kiwi, blueberry, cranberry, passion fruit, watermelon, papaya, grapes and banana.
• Caryopisis - A small, dry fruit with a thin wall that’s suffused with the seed inside, like most grains including corn, rice, oats, barley, etc.
• Drupe - A fleshy fruit with a hard pit inside, with the latter covering the seed completely. Peach, cherry, coconut, plum, mango, raspberries and mulberries are some varieties.
• Legume - A dry fruit that is long, thin and has a number of seeds inside. Peas, peanuts and tamarind are some examples.
• Nut - A dry fruit with a hard wall that contains a single seed, like chestnut, hazelnut, acorn and almonds.
• Pome - A fleshy fruit with a cartilage-like structure that encloses the seeds, like apples, pears, quince and loquat.
• Capsule - A dry woody fruit that opens when mature to release multiple seeds inside, like brazil nuts, poppy seeds, etc.

Fruits pack quite a punch of nutrients, and most of these are essential for your overall growth and development. According to the Recommended Dietary Allowances (RDA) and the Healthy US-Style Eating Pattern, an adult is supposed to have 400 grams of fruits and vegetables in a day, with at least 2 cup-equivalents of fruits. The following nutrients can be derived from eating fruits:

• Most fruits have a high concentration of water and dietary fiber, which makes them easy to digest and eating them can make you feel fuller for longer.
• All fruits are high in Vitamin C and other vitamins, like folic acid, Vitamin A, Vitamin D, etc.
• All fruits have high levels of natural sugars like sucrose and fructose.
• Most fruits are rich in minerals like potassium.
• All fruits are low in fat, sodium and calories, and almost all have no cholesterol at all.

Because of their rich nutrient content, fruits are extremely beneficial for health. The following are some of the benefits you can gain from including fruits in your regular diet.

1. Fruits help with weight loss
2. Fruits keep heart attacks at bay
3. Fruits boost the immunity
4. Fruits protect against cancer
5. Fruits reduce diabetes risk
6. Fruits lower cholesterol levels
7. Fruits regulate blood pressure
8. Fruits aid digestion
9. Fruits fight signs of ageing
10. Fruits lower risk of depression

Fruits, when eaten in the right amounts, can benefit your overall health as well as help counter issues like weight gain, high cholesterol and high blood pressure. But do you know how to use fruits safely in your daily diet? Here are a few things you should keep in mind.

• Most fruits might be available all-year round now, but it’s best to buy and eat fresh fruits while they are in season.
• Canned and processed fruits can have higher levels of sugar, sodium and preservatives (fresh fruits can go bad faster). Avoid buying these products and opt for fresh, whole, seasonal fruits.
• You must wash fruits thoroughly to get rid of pesticides and bacteria like E. Coli.
• Do not peel whole fruits before eating them. The skin has vitamins and antioxidants that your body needs.
• Cooking or baking fruits can reduce their nutritional value. Eat fruits raw as much as possible to ensure their nutrient quality.
• Eating fruits after dinner is a bad idea. You can have them throughout the day, but avoid them after dinner to reduce the risk of indigestion. 
• Eat fruits as a snack or at least 30 minutes before dinner to make sure you don’t overeat or overindulge during your meal.
• Include fruits of as many colours and types as you can in your diet to maximise their benefits.

Despite the immense benefits you can get from fruits, there are some cases in which consuming them in excess can be harmful for your health. Here are a few side effects you need to keep in mind while including fruits in your diet.

• If you suffer from gastrointestinal issues like Irritable Bowel Syndrome (IBS), Crohn’s disease, etc. then you should avoid eating too many fruits. Fruits are rich in dietary fiber, which can inflame the intestines and aggravate your condition.
• Too much fruit intake without proper meals during the day can cause bloating, gas, diarrhea and acidity.
• If you suffer from fructose malabsorption - that is, if your body does not absorb the natural sugar of fruits well - then having too many fruits can cause bloating, abdominal pain, nausea, gas and diarrhea. 
• You might assume that fruit juices are as beneficial as fresh, whole fruits but they are not. Fruit juices have less fiber and they concentrate the sucrose and fructose further. Drinking excessive amounts of fruit juices can raise your blood sugar, blood pressure and lead to digestive disorders.

Fruits are very good for your health and a necessity in your diet. They are sweet and tasty, and have high concentrations of water, dietary fiber, vitamins, minerals and antioxidants. Eating 400g of fruits through four servings daily can give you immense health benefits, including sustainable weight loss, regulation of blood pressure, blood sugar and cholesterol levels, and can keep infections and certain cancers at bay. But if you suffer from gastrointestinal issues then it’s best to limit your fruit consumption. Make sure you buy and eat seasonal fruits to gain maximum benefits from them.